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Back to School — and Back in Action

By U.S. News & World Report

For some kids, going back to school means transitioning from an active summer spent outdoors to several hours of sedentary time each day. For others, this time of year means a return to sports and after-school activities following three months of binge-watching TV shows and playing video games. In either scenario, it’s important for parents to establish a routine and introduce a variety of ways to get — or keep — their kids active. Here’s how you can help your children live a more active lifestyle throughout the school year — no matter their age:

1. Walk or bike to and from school.

Active commuting is a great way to establish a healthy routine in which you serve as a fit role model for your youngsters. It’s also the perfect time to prepare your kids for the day ahead and get the lowdown on what they’ve learned. Of course, safety is an issue in many communities, so be sure that the route you travel is walkable (or bikeable) and take the time to teach younger kids the rules of the road like looking both ways before crossing the street.

[See: 10 of the Biggest Health Threats Facing Your Kids This School Year.]

2. Try a new activity with each season.

If your child is an athlete who is looking forward to a spring sport like soccer, introduce him or her to a fall activity like intramural flag football or pickup basketball. Variety is key for young athletes, as most experts advise against specializing too early or focusing on the same sport year-round. Even non-athletes should try different sports or activities in order to learn fundamental fitness skills they can carry into adulthood. Who knows? They may even find a new passion along the way. Be sure to learn about after-school clubs, community-based opportunities and other local activity options. Remember, the key here is to encourage your kids to get outside, get involved and get moving. Competition isn’t essential and doesn’t fit many kids’ personalities.

3. Think outside the box.

If your child is less active than most, he may just not have found an activity he loves. Remind kids that physical activity comes in many forms, not just the school-based sports they might find too difficult or intimidating. Hiking, dancing, martial arts and roller skating are great examples of active alternatives. Unfortunately, as kids get older, more and more of them drop out of organized sports because they aren’t skilled enough to compete or they just lose interest. It’s sometimes up to the parents to inspire them to try something new.

[See: 13 Fun Sports That Burn Calories.]

4. Don’t be afraid of resistance training.

There is a long-standing myth that resistance training (that is, lifting weights) can stunt children’s growth and therefore isn’t safe until after puberty. That’s simply untrue. There is no set age when kids can begin lifting weights, but a good rule of thumb is that they can start once they are able to focus and take instruction from a qualified teacher or coach; the importance of proper technique and appropriate intensity cannot be overemphasized. Resistance training can improve kids’ body composition (think: less fat, more muscle), boost their motor skills (such as balance, coordination and other athletic abilities) and protect them from injuries. What’s more, resistance training can boost kids’ self-esteem and self-perception, leading to better psychological health and social skills.

Children who are struggling to achieve or maintain a healthy weight may be particularly good candidates for resistance training. While they often shy away from exercise and sports due to low self-confidence and perhaps an inability to participate fully, they very often excel relative to their peers when lifting weights. This experience can give them a self-esteem boost that carries over into other facets of their lives, and may lead them down a path to better health and fitness as they get older.

5. Keep it fun.

Many parents get caught up in the rules of the game and the structure of the activity. Meanwhile, most young kids just want to run around and be silly. Don’t forget that unless your child is part of a team and is learning to take instruction from a coach, the goal here is to get them moving. So if that means chasing their friends around the playground and going up and down the slide for what feels like the 100th time, let them be. Better yet, get off the park bench and join in!

[See: 10 Fun Kid Activities for Adult Bodies and Minds.]

Keeping your kids active will improve their strength and endurance, build healthy bones and muscles, help control their weight and improve their blood pressure and cholesterol levels. It will also help reduce anxiety, stress and depression, while increasing self-esteem. I could go on. But perhaps more on point, regular physical activity may also help improve students’ academic performance, including grades, behavior, concentration and attentiveness. Once your kids find something they love — whether it’s mountain biking, Ultimate Frisbee or playing football under those Friday night lights — there’s nothing that can stop them from enjoying the many benefits of leading a physically active lifestyle.

More from U.S. News

13 Tips for Getting Kids Health-Ready for Back to School

What to Say and Do If Your Daughter Thinks She’s Fat

6 Dangerous Games Your Kids Should Avoid

Back to School ? and Back in Action originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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